We multi-task, take on another job, go to school, all at the expense of our sleep. We are doing our best to get ahead and do what we need for ourselves and our family. We have so much to do and so many things wearing on our minds that our sleep quality suffers . Let's look at what is optimal sleep to allow our brain to rest, heal and develop our body to get the real rest we need.
We are seeing that about 35 % of Americans have sleep deprivation defined as continuous nocturnal sleep, less than 7 hours. 10% of Americans with poor sleep also have daytime dysfunction which is consistent with the diagnosis of insomnia. Sleep deprivation and insomnia can lead to increased risk of many issues such as headaches/migraines, obesity, increased aging of the skin, increased risk for Alzheimer's, less focus, mental strain, cravings, poor pain control, hypertension, heart disease, and diabetes.
Optimal sleep by age:
Ages 3-5 years of age Require 10-13 hours of sleep
Ages 6-12 years of age Require 9-12 hours of sleep
Ages 13-25 years of age Require 8-10 hours of sleep
Ages 26-64 years of age Require 7-9 hours of sleep
Ages 65 years of age and beyond Require 7-8 hours of sleep
Optimal sleep can help with the following
1. Lose weight by revving up your metabolism
2. Improve fertility by balancing hormones and allowing normal production of reproductive hormones.
3. Rest the brain and lower the risk of forming amyloid plaques in the brain thus reducing the risk for Alzheimer's. Better sleep can delay or prevent dementia related issues and actually be anti-aging .
4. Increase development and growth of bones, skin and tissue.
5. Increase emotional well being and mental performance. Sleep can promote mental rest and healing due to stress and burnout.
6. It may help support pain control. Control of chronic pain with medication, herbs, massage, or therapies with optimal sleep promote healing and eventual resolution of some chronic pain issues.
Sleep is so important for our mental health, emotional health and well-being. Firefly Wellness Center can help you address your sleep patterns to help you be well.
Cannabidiol, aka CBD, is extracted from hemp, which is a plant grown for industrial use. CBD is the second most prevalent active ingredient of cannabis. It is a major component, but it does not have any psychoactive effect and thus does not cause one to feel a “high” effect. The psychoactive property found in marijuana is due to the component delta-9 Teterahydrocannabinoid, also known as THC.
CBD is a holistic healing solution with a host of proposed benefits. It has become immensely popular due to growing interest because of its low side effect profile which may help many with acute or chronic conditions.
Facts About CBD
1. CBD is not illegal.
CBD oils are federally legal, however, distribution and sales differ in each state.
2. CBD does not make you high.
The psychoactive properties of marijuana are only found in THC, not CBD.
3. CBD is not addictive.
According to a report from the World Health Organization (WHO), in humans, CBD exhibits no effects of any abuse or dependence potential and there is no evidence of public health problems associated with use of pure CBD.
4. CBD can help with diseases.
Studies show that CBD can provide benefits and relief for these conditions: Alzheimer’s, OCD & PTSD, Insomnia, Fibromyalgia, and Multiple Sclerosis.
For more detailed information on what is best for you, please talk to a medical cannabis physician.
Signs of hormone imbalance, such as not being able to lose weight, may seem normal because so many of us complain about this problem--however, it's not normal! You may be able to help your body move into balance with a few changes.
Signs and symptoms of hormone imbalance include:
3 Natural Ways to Get in Balance
1. Decrease Carbohydrate
Try replacing carbohydrate portions with healthy fats such as walnuts, avocado, healthy cooking oils (olive/avocado), chia seeds, fish. The healthy fats are the building blocks of hormones. Also, the fats will not spike your blood sugar levels.
2. Incorporate Adaptogens into Your Lifestyle
Adaptogens are a select group of herbs, and some mushrooms, that support the body’s ability to take on stress. The correct response is depending on the needs of the body. A few examples include Tulsi and Holy Basil, which are said to help balance cortisol and help with heavy metal toxicity. Fennel dried and chewed after a meal can be beneficial for gut health. Thyme made as a tea or incorporated into a meal is good for balancing progesterone. Ashwagandha has the potential to protect the body against stress and anxiety. All adaptogens, although considered safer than traditional medicines, can still pose risks. For example, anyone pregnant, or with thyroid issues, should avoid use of ashwagandha.
3. Avoid Certain Foods
There are certain food types that you can consider removing from your diet such as:
Dairy: The cows may be exposed to antibiotics and injected with hormones, even if they're organic. If a cow is slaughtered while pregnant, we end up consuming all of the hormones.
Gluten: Is a protein found in wheat, barley and rye. 6% of people have gluten intolerance or sensitivity which may cause pain and bloating after eating certain foods. This recurrent issue may cause leaky gut and increased inflammation.
When it comes to your health, take time to pay attention to how your body functions and feels when consuming certain foods. If you have concerns, make time to see your doctor and get advice from a Holistic physician.
We've all experienced cravings. Whether salty, crunchy, or sugary, there's a reason for our unhealthy cravings. Read below for my Top 5 Tips to Stop Cravings. Let me know in the comments if you're tried any of these and how they work for you!
1. Hit It, Don't Wait!
Once you feel the hunch of cravings, drink water within 10 minutes. Take 5-10 large sips of water, unsweetened fruit water, lemon/lime water, or seltzer water like LaCroix.
2. Craving Salty or Crunchy
If you are craving salty crunchy items like chips, fries, or pizza, try eating 4 whole grain crackers with regular block of cheese, or hummus. The World health Organization (WHO) suggests intake of less than 50g/day of salt and for maximal health benefit one should ingest less than 25 g/day of salt.
3. Craving Sugar
If you are having cravings for sugary sweets this may be due to lack of sleep. Even 1 hour of less sleep can cause this annoying craving. Your goal should be to sleep average about 7 hours per night. I personally store grapes in my freezer, so that when the moment strikes, I can reach for these cool treats. You can also whip up this yummy shake:
• 2 squares of dark chocolate
• 1 date
• ½ a frozen banana
Blend with a splash of milk of your choice. Enjoy!
4. Craving Soda
If you're craving soda, one of two things can be happening. 1. You may have an addiction to the caffeine content or 2. you're lacking calcium. Try to get more vitamin C in your diet from fruits, and Calcium rich vegetables like broccoli and kale. Rather than reaching for a soda for your next caffeine hit, try caffeine from green tea, matcha and cold brewed coffee. This will provide around 35-100 mg of caffeine versus 300 mg of caffeine per serving of some sodas or dressed up coffees.
5. Stress Cravings
Your cravings could be due to added stress! This is a sign that you may need a mini vacation. A weekend getaway far or near is always a good idea. A hike in your local park to bond with nature by yourself or with friends. Or just change the seen, get more organized, give away unwanted and unworn clothes, donate to charity, rearrange your closet and get more organized. It really frees your mind and brings calm into your life.
Wellness comes in so many ways, take one moment at a time each day to achieve your goals!